{"id":15654,"date":"2026-03-20T09:23:15","date_gmt":"2026-03-20T08:23:15","guid":{"rendered":"https:\/\/www.fitatu.com\/blog\/?p=15654"},"modified":"2026-03-20T09:23:17","modified_gmt":"2026-03-20T08:23:17","slug":"running-and-weight-loss-how-to-run-to-lose-weight","status":"publish","type":"post","link":"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/","title":{"rendered":"<strong>Running and Weight Loss: How to Run to Lose Weight<\/strong>"},"content":{"rendered":"\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Bieganie a redukcja\"><img loading=\"lazy\" width=\"1024\" height=\"512\" src=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/\/image-13-1024x512.png\" alt=\"\" class=\"wp-image-15655\" srcset=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/image-13-1024x512.png 1024w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/image-13-300x150.png 300w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/image-13-768x384.png 768w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/image-13-1536x768.png 1536w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/image-13.png 1600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<p>Spring is the perfect time to start being more active, and running is one of the most effective ways to burn calories and lose weight. Longer days and warmer temperatures make running outdoors a pleasant activity that improves your mood and helps you achieve your weight loss goals. However, combining running with weight loss requires a smart approach to avoid burnout and injury. Here\u2019s everything you need to know about getting started, eating right, and avoiding common mistakes.<\/p>\n\n\n\n<h2><strong>How to Start Running to Lose Weight<\/strong><\/h2>\n\n\n\n<p>If you&#8217;re new to running, it\u2019s crucial to start slowly and gradually increase your intensity. Pushing yourself too hard at the beginning can lead to injury and discouragement.<\/p>\n\n\n\n<ul><li><strong>Mix walking and running:<\/strong> To avoid overloading your muscles and joints, alternate walking with running until you build enough endurance to run continuously.<\/li><li><strong>Don\u2019t run every day:<\/strong> Even experienced runners need recovery time. As a beginner, aim to run every other day, giving your body time to rest and strengthen. A good starting goal is 15 minutes of running three times a week.<\/li><li><strong>Run at a moderate pace:<\/strong> If your main goal is fat burning, run at a comfortable pace in the aerobic zone where you can still hold a conversation. The longer you run at a steady pace, the higher the percentage of fat your body will use for energy.<\/li><\/ul>\n\n\n\n<h2><strong>How Many Calories Can You Burn Running?<\/strong><\/h2>\n\n\n\n<p>To lose weight, you need to create a calorie deficit, which means you burn more calories than you consume. Running can help you achieve this, but the number of calories burned depends on your weight, pace, and how long you run.<\/p>\n\n\n\n<ul><li><strong>The general rule:<\/strong> You can lose about half a kilogram per week if you consume 500 fewer calories than you burn each day.<\/li><li><strong>Realistic goals:<\/strong> A good target is burning 1\u20132 kg of fat per month, which requires a daily deficit of about 300 kcal.<\/li><li><strong>Be patient:<\/strong> Trying to lose an extreme amount of weight, like 10 kg in a month, is biologically impossible and would require excessive dieting and exercise.<\/li><\/ul>\n\n\n\n<h2><strong>What to Eat Before and After Running<\/strong><\/h2>\n\n\n\n<p>Proper nutrition before and after running is crucial to avoid fatigue and aid recovery.<\/p>\n\n\n\n<ul><li><strong>Before running:<\/strong> Never run on an empty stomach. Choose a light carbohydrate snack 30-60 minutes before your run, such as a banana, whole grain toast, a bagel with peanut butter, or a piece of chocolate. These carbs provide quick energy to get you moving. It\u2019s better to choose carbs with less fiber to avoid digestive discomfort, especially at the beginning.<\/li><li><strong>After running:<\/strong> Within 30 minutes of finishing your run, eat a snack that combines carbohydrates and protein. A good choice would be a protein shake, skyr with fruit, or a protein bar. This helps muscle recovery and replenishes energy.<\/li><\/ul>\n\n\n\n<h2><strong>Common Mistakes to Avoid<\/strong><\/h2>\n\n\n\n<p>Many runners make mistakes that hinder their weight loss progress. Here are the most common ones:<\/p>\n\n\n\n<ul><li><strong>Under-fueling:<\/strong> Eating drastically fewer calories doesn\u2019t mean you\u2019ll lose weight faster. In fact, severely restricting calories slows down your metabolism, bringing your weight loss to a halt.<\/li><li><strong>Eliminating all carbs:<\/strong> Carbs are your body&#8217;s primary energy source while running. Cutting them out will hurt your performance and make it difficult to finish your run.<\/li><li><strong>Neglecting strength training:<\/strong> Running alone isn&#8217;t enough. Include strength training 2-3 times a week, as building muscle boosts your metabolism, allowing you to burn more calories even at rest.<\/li><li><strong>Increasing intensity too quickly:<\/strong> Pushing your mileage or pace too fast leads to injuries and weakened immunity.<\/li><li><strong>Weighing yourself too often:<\/strong> Weight loss isn\u2019t a linear process and is influenced by genetics and hormones. Instead of obsessing over the scale, focus on energy levels, stress reduction, and improving cardiovascular fitness.<\/li><li><strong>Forcing yourself to run:<\/strong> If you don\u2019t enjoy running and see it as a punishment, you might start compensating with extra food, which can ruin your calorie deficit. Find a pace and routine you enjoy!<\/li><\/ul>\n\n\n\n<h2><strong>Interesting Facts to Help Keep You Motivated<\/strong><\/h2>\n\n\n\n<ul><li><strong>The 60-Minute Switch:<\/strong> While your body burns a mix of carbs and fat, after about 60 minutes of easy running, the proportions switch, and up to 80% of your energy comes from fat stores.<\/li><li><strong>The 48-Hour Afterburn:<\/strong> For more experienced runners, high-intensity interval training (HIIT) creates such a demand for oxygen that your body continues to burn calories (mostly fat) for up to 48 hours after the workout.<\/li><\/ul>\n\n\n\n<h2><strong>Key Takeaways<\/strong><\/h2>\n\n\n\n<p>To lose weight effectively, you need to start slow, eat properly, and avoid common mistakes. Combining running with the right diet, strength training, and regular recovery will lead to long-term success. Whether you\u2019re just starting out or you\u2019re an experienced runner, understanding how calorie burn and nutrition affect your progress is key to achieving your goals.<\/p>\n\n\n\n<h2><strong><a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Bieganie a redukcja\" target=\"_blank\" rel=\"noreferrer noopener\">Fitatu\u00ae App<\/a><\/strong><\/h2>\n\n\n\n<p>Spring is the perfect time to lace up your running shoes and hit the outdoors. Whether you\u2019re starting your first run or training for a race, Fitatu\u00ae can help you track your runs and measure progress. With synchronization to fitness apps, you can easily log your runs and see how many calories you\u2019ve burned during each workout.<\/p>\n\n\n\n<p>Fitatu\u00ae also lets you set your activity level\u2014from very low to high\u2014and automatically adjusts your daily calorie and macro needs accordingly. This helps you align your diet with your running goals, supporting your weight loss or fitness journey.<\/p>\n\n\n\n<p>Fitatu\u00ae is available for free on Google Play and the App Store. Full access to additional features is available with Fitatu\u00ae Premium or Fitatu\u00ae Premium+AI. With Premium+AI, you can also access AI Calorie Estimation, which estimates the calories of any meal by simply entering the dish name.<\/p>\n\n\n\n<p>To help you get started with your spring running routine, we\u2019ve prepared a special discount code <strong>RUNNING20<\/strong>. Visit this link to get 20% off annual Fitatu\u00ae Premium and Premium+AI subscriptions. It\u2019s a great way to support your running, track your workouts, and stay on top of your diet.<\/p>\n\n\n\n<h2><strong>What else is included in\u00a0<a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Bieganie a redukcja\" target=\"_blank\" rel=\"noreferrer noopener\">Fitatu\u00ae Premium<\/a>?<\/strong><\/h2>\n\n\n\n<ul><li>over 2000 recipes, plus dozens of new ones every month,<\/li><li>additional intermittent fasting plans,<\/li><li>the ability to create shopping lists,<\/li><li>7 ready-made meal plans,<\/li><li>filtering products and recipes,<\/li><li>more sync options with fitness apps,<\/li><li>access to the web version of the app,<\/li><li>no ads!<\/li><\/ul>\n\n\n\n<h2><strong><a href=\"http:\/\/openinapp.co\/EN-GrupaFB\" target=\"_blank\" rel=\"noreferrer noopener\">Fitatu\u00ae Support Group<\/a><\/strong><\/h2>\n\n\n\n<p>Reaching your goal is easier with the support of others!&nbsp;<a href=\"http:\/\/openinapp.co\/EN-GrupaFB\" target=\"_blank\" rel=\"noreferrer noopener\">Join our Fitatu Facebook group<\/a>&nbsp;and achieve your goals together with other Fitatu\u00ae app users. With the group members, you can share your results every day and motivate each other to keep going.<\/p>\n\n\n\n<figure class=\"wp-block-image\"><a href=\"https:\/\/fitatu-perfo.onelink.me\/tMtg?af_xp=custom&amp;pid=Fitatu%20Web%20-%20Blog&amp;c=Fitatu%20Web%20-%20Blog&amp;af_dp=fitatu%3A%2F%2Fapp&amp;af_channel=Bieganie a redukcja\"><img loading=\"lazy\" width=\"768\" height=\"279\" src=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-bez-premium-1024x372-2-1-1-768x279-1-1-1-1-1-1-1-3-2-1-1-1.png\" alt=\"\" class=\"wp-image-15477\" srcset=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-bez-premium-1024x372-2-1-1-768x279-1-1-1-1-1-1-1-3-2-1-1-1.png 768w, https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/banner-1-EN-bez-premium-1024x372-2-1-1-768x279-1-1-1-1-1-1-1-3-2-1-1-1-300x109.png 300w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><\/a><\/figure>\n\n\n\n<h2>Latest articles<\/h2>\n\n\n<ul class=\"wp-block-latest-posts__list wp-block-latest-posts\"><li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/everything-you-need-to-know-about-superfoods\/\"><strong>Everything You Need to Know about Superfoods<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/snacks-for-football-fans-what-to-eat-without-gaining-weight\/\"><strong>Snacks for Football Fans \u2013 What to Eat Without Gaining Weight<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/hydration-and-diet-how-water-improves-your-body-focus-and-energy\/\"><strong>Hydration and Diet: How Water Improves Your Body, Focus, and Energy<\/strong><\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/study-nutrition-fitness-2026\/\">Between Protein Bars, Sugar Free Trends and the Fitness Boom: Why the UK Wants to Live Healthier but Still Struggles with the Scales<\/a><\/li>\n<li><a href=\"https:\/\/www.fitatu.com\/blog\/en\/how-to-get-in-shape-for-summer-a-practical-guide-to-healthy-reduction\/\"><strong>How to get in shape for summer: A practical guide to healthy reduction<\/strong><\/a><\/li>\n<\/ul>","protected":false},"excerpt":{"rendered":"<p>Spring is the perfect time to start being more active, and running is one of the most effective ways to burn calories and lose weight. Longer days and warmer temperatures make running outdoors a pleasant activity that improves your mood and helps you achieve your weight loss goals. However, combining running with weight loss requires&hellip;<\/p>\n","protected":false},"author":14,"featured_media":15655,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[86,216],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.10 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Running and Weight Loss: How to Run to Lose Weight - Fitatu Blog<\/title>\n<meta name=\"description\" content=\"How to Start Running to Lose Weight \u2022 What to Eat Before and After Running \u2022 How Many Calories Can You Burn Running?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Running and Weight Loss: How to Run to Lose Weight - Fitatu Blog\" \/>\n<meta property=\"og:description\" content=\"How to Start Running to Lose Weight \u2022 What to Eat Before and After Running \u2022 How Many Calories Can You Burn Running?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/\" \/>\n<meta property=\"og:site_name\" content=\"Fitatu Blog\" \/>\n<meta property=\"article:published_time\" content=\"2026-03-20T08:23:15+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-20T08:23:17+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.fitatu.com\/blog\/wp-content\/uploads\/image-13-1024x512.png\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"512\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Julia Kempa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Julia Kempa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/\",\"url\":\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/\",\"name\":\"Running and Weight Loss: How to Run to Lose Weight - Fitatu Blog\",\"isPartOf\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#website\"},\"datePublished\":\"2026-03-20T08:23:15+00:00\",\"dateModified\":\"2026-03-20T08:23:17+00:00\",\"author\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#\/schema\/person\/72ce703f069c9dcc2ed6ed91400f0c0f\"},\"description\":\"How to Start Running to Lose Weight \u2022 What to Eat Before and After Running \u2022 How Many Calories Can You Burn Running?\",\"breadcrumb\":{\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/running-and-weight-loss-how-to-run-to-lose-weight\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.fitatu.com\/blog\/en\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Running and Weight Loss: How to Run to Lose Weight\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.fitatu.com\/blog\/en\/#website\",\"url\":\"https:\/\/www.fitatu.com\/blog\/en\/\",\"name\":\"Fitatu Blog\",\"description\":\"Lose weight. 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